Zucchini is considered one of the healthiest vegetables in the world. With numerous health benefits such as low carbohydrate, vegan, paleo and keto it is loved by almost everyone. Zucchini belongs to the Cucurbitaceae family and is also known as gourds. There is a slight confusion as some people refer to zucchini as a vegetable but one should note that it is a fruit.
Some of the popular names for zucchini are baby marrow and courgette. Below we have given information on several zucchini health benefits and their uses. So, without any further delay let us start!
Health benefits of zucchini
1. Digestion
Zucchini can be the best solution that can promote digestion in humans. It is extremely rich in water. Almost 94.8 grams of water is present in this fruit, which makes it suitable for the digestive processes. Water is considered one of the most important elements in digestive procedures as it can soften the stools and makes the passing of excretory products easy. So, if you are suffering from constipation or want to reduce the chances of developing it then try zucchini today.
2. Bone Health
The presence of free radicals in the body can help it in fighting infections. But an imbalance in the free radicals can lead to damage to proteins, fatty tissues and DNA. An adequate number of antioxidants in the body can help in maintaining free radical levels and offer adequate health benefits. Zucchini is rich in antioxidants and can protect individuals from several health issues:
● Bone disorders
● Skin problems
● Eye diseases
● Numerous types of cancers
● Cardiovascular issues
Other potential health benefits of zucchini
There are many health benefits of zucchini that you cannot miss. So, let us have a look at them.
1. It can cause a reduction in blood levels.
2. Zucchini can promote good eye health.
3. It can protect from heart diseases and promote heart health and circulation.
4. It can help in losing weight.
5. Zucchini can help in keeping thyroid levels at an accurate level.
6. Zucchini can help in maintaining a healthy prostate.
7. It contains anti-cancer effects that are beneficial for health.
8. It can promote the overall well-being of an individual.
Ways to eat zucchini
There are many ways to eat zucchini. An ideal method that every zucchini buyer must follow is that it should be stored in a dry, as a whole and in an open bag in the refrigerator. Some individuals like to eat zucchini when it is cut into small pieces. If you are one of those then follow some necessary steps to ensure good taste and health.
Before cutting the zucchini, blanch it properly in the boiling water. Then cool it and freeze it under specific conditions. Once done you can eat it. One should also note that after blanching you can store your fruit in the refrigerator for at least 12 months before they go bad.
One of the major reasons that people zucchini fruit is its versatility as it can be cooked and can be eaten raw depending upon the choice. Below we have given some ways that you can follow to eat zucchini.
● You can consume zucchini by baking it as a tasty side dish. The combination of this edible with other dishes works really well.
● To make a zucchini crispy side dish you can cover it with some breadcrumbs and fry it in oil.
● Ratatouille is a popular dish in which zucchini is the main ingredient. In this recipe, you can combine your fruit with other vegetables such as basil or other leafy herbs, onion, garlic, tomato, etc. to get a perfect taste.
● You can slice your zucchini into thin pieces and consume it with olive oil or lemon juice to enhance the taste of your meal.
● One can add boiled or roasted zucchini to soups also.
● Do you like pasta? If yes then you can spiralise a zucchini into spaghetti, which is considered a low carbohydrate alternative.
● If you love stir-fried dishes then you can add zucchini to it by dicing, slicing or chopping to get a good and healthy dish.
● One of the simplest methods to add zucchini is just thinly slice or grate the fruit and add it to your salads.
Nutritional aspects of zucchini
Zucchini is rich in various nutrients such as vitamins and minerals. Below we have given a detailed description related to the nutritional value of zucchini so, let's discuss that without any further delay.
One cup or 223 grams of cooked zucchini can provide the below-mentioned nutrition.
| Nutritional Content | Nutritional Value |
| Thiamine | 5% of the RDI [Reference Daily Intake] |
| Vitamin B6 | 7% of the RDI |
| Phosphorus | 7% of the RDI |
| Copper | 8% of the RDI |
| Folate | 8% of the RDI |
| Vitamin K | 9% of the RDI |
| Magnesium | 10% of the RDI |
| Potassium | 13% of the RDI |
| Vitamin C | 14% of the RDI |
| Manganese | 16% of the RDI |
| Vitamin A | 40% of the RDI |
| Fibre | 1 gram |
| Sugar | 1 grams |
| Carbs | 3 grams |
| Fat | less than 1 gram |
| Protein | 1 gram |
| Calories | 17 |
Best time to eat Zucchini
Zucchini or summer squash is a popular fruit among people. Some of the best times to consume this edible are given below.
For lunch
Zucchini is a great meal option for lunch. You can cut the fruit into pieces or just slice it up to have it in your meal. In addition, one can make zucchini noodles or zoodles [a combination of zucchini and noodles] to make a regular pasta or noodles dish. According to the experts, zoodles are much healthier and tasty compared to regular noodles. So, if you are searching for a perfect recipe that adds zing and taste to your lunch then zucchini can be the best option for you.
For breakfast
Zucchini is considered one of the best options for breakfast. You can eat it as a salad or make a pilaf with oats for your first meal of the day. So, say yes to a blast of nutrients by adding zucchini to your meals now. In addition, adding this fruit will make you feel full for a longer time and will keep you away from unhealthy binging on junk foods and snacks.
You can also consume zucchini in between your meals
If you are having a meeting or going for a long period without eating something then zucchini can be the ideal option for you. The fibre content in this fruit can make you feel full for a long time and protect you from those food attacks. So, focus on your work and eat zucchini for a better meal and health.
Expert tips on eating zucchini
There are certain specific expert tips that one should follow if one wants to add zucchini to their meal. Some of the tips are given below.
● The major nutritional content of zucchini is found in the skin of the fruit so make sure that you are using it while cooking or eating it raw.
● You can grill or sauté zucchini as per your choice to enjoy taste and health.
● You can use zucchini puree as it can add bulk and a creamy texture without adding any artificial cream.
● To get the best taste you can pair up zucchini with various herbs and seasonings as per your choice.
Conclusion
Zucchini is a versatile fruit, which is rich in nutrition. It has several health benefits and contains plenty of plant compounds. So, If you are suffering from constipation or any heart disease or just want to maintain a healthy diet zucchini can be your ideal food choice. If you want to add this edible to your diet and have never tried it before then start with a soft and mild form of this fruit to your today to see the results.
FAQs
Are cucumber and zucchini the same?
Cucumbers and zucchini may look the same but they do not belong to the same family. Cucumbers are from the gourd family whereas zucchini originated from the Cucurbita family.
Are there any side effects of eating zucchini?
As per the research, it is found that zucchini can lead to digestive problems in people suffering from IBS or irritable bowel syndrome. In addition, a better form of zucchini can also lead to stomach cramps or diarrhea. So, if you are a first-time eater then don't worry just consult a health professional or start by including milk forms of the fruit.
What is the healthiest method to eat zucchini?
The healthiest method to consume zucchini is by cooking it and then adding it to edibles like tacos, soups or salads.
Can I consume the skin of zucchini?
The skin of zucchini is considered the healthiest part as it contains various carotenoids. The skin is soft, and thin and is an ideal edible with various health benefits.